MWOD:
Jog 2 laps of building
T-Spin ext on roller x30 reps
Samsom stretch x1min/side
Med Ball Gut Smash x1min/side
Couch stretch x1min/side
Lift: Military Press 3@70%, 3@80%, 3x3@90%
WOD:
6 MIN AMRAP
Split V-Upsx 6/leg
V-Ups x12
Glute Bridge x12
(Hold plate on hips)
6 MIN AMRAP
1 Arm DB Push Press x6/arm
1 Arm DB Row x 6/arm
Band Pull Aparts x24
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